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TRAINING GUIDE

r

TIPS FOR 5-KSUCCESSRace one to reboot yourroutine, rev up your tnessand have a little un

SIGN UP SOONTo nd a race near you, call your local

running store, or check out the racender

at runnersworld.com/racender. Youll likelypay a small ee to enter (usually $10 to $20),but consider that extra incentive to keep youaccountable to your training.

GET ORGANIZEDFind a solid training plan (like the one on pa

2 o this guide), and ollow it. Scout out somesae, trac-ree routes to run. Parks, bike patand tracks are better than high-trac streets,and so suraces like grass and dirt are betterthan paved ones. To map out some routes neayou, go to runnersworld.com/routender.

BUY THE RIGHT SHOES

Worn-out or ill-tting shoes can lead to injuI youre not sure whether your running shoesare in shape or 5-K training, go to a specialtyrunning store to get help nding the pair thatoers the support and t your eet need.

DONT DO TOO MUCH TOO SOONWhen you sign up or a race, its tempting t

go out and run as much as you can, as ast as can. But doing so can lead to injury. Follow theplan and listen to your body. I youre sore or tthe day aer a workout, rest or cut back.

REWARD YOURSELF ALONG THE WAYWhen you hit milestoneslike completing t

training in the weeks leading up to your 5-K raor running longer than you ever have beoreyoursel a treat to stay motivated, such as a npair o running socks or a 30-minute massageFIND A TRAINING PARTNER

Having a running date, with one person or agroup, is a strong motivator when youre trainAsk about groups at your local running store,

5 Weeks to YourFirst 5-K

TRAINING PLAN NEXT PAGE

Want to run a race but dont know where to start? Need a kick in the buttto prop up your sagging workout motivation? Training or your rst 5-Kcan give you a reason to get out the door. The good news? I you can runor 10 minutes, you can run a 5-K ve weeks rom now. Chances are, nomatter where you live, theres a 5-K nearby soon. Its the most popular race

distance around. In the ollowing guide youll nd everything you need to know to get tothe starting and nish lines eeling t, healthy, and ready to run your best.

Any runner can become a competitor. This package willget you to the starting and nish lines eeling good

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TRAINING GUIDE

WEEK TUESDAY THURSDAY SATURDAY

1 1.5 miles 1.5 miles 2 miles

2 2 miles 2 miles 2.5 miles

3 2 miles 2.5 miles 3 miles

4 2.5 miles 2.5 miles 3 miles

5 2.5 miles 2 miles RACE 3.1 miles!

With a little planning,you can runcomortablyevery step o

way o a 5-K. The slow buildup o this ve-week plan will allow y

body to adapt to running 3.1 miles continuously, and the three-m

dress-rehearsal runs will give you the condence that you can go

distance on race day, says Susan Paul, coach o Track Shack Fitness Club in Orlan

(I you havent been exercising, rst spend several weeks running and walking u

you can run or 10 minutes.) Keep the pace easy enough to talk. You can do the r

on dierent days than listed below, just avoid running on consecutive days. Twi

week, cross-train by cycling, walking briskly, or taking a tness class.

Get Ready to RunBy logging just three runs per week, you can beready to toe the line o a 5-K in just ve weeks

check with the Road Runners Club o America(rrca.org). An online community can also beeective. Relatedly, its also important to enlistthe help and support o your amily. A 5-K racegoal is great, but its even better and moremotivating when its shared.

STICK TO THE PLANEven i you have a good plan to ollow, you still

need to be diligent about ollowing it. Resist theurge to pile miles on to the plan, even i youreeeling great. Doing too much beore your body isready puts you at risk or getting hurt, and oenyou dont know that youre overdoing it until itstoo late. Aer you make it to the starting line,then you can add on mileage and intensity.

SCHEDULE YOUR WORKOUTSYou wont ever nd time or your runs unless

you make some time or them in your schedule.Plug your workouts into your phone, computer,daily appointment planner, on the ront o your

rerigerator, or treat them as unbreakableappointments that you cant miss. Tell amily andriends about your 5-K goal so that they can helpkeep you accountable during training.

DONT GO OUT TOO FASTThe greatest challenge o getting through

training and the race is nding the right pace thatyou can sustain and go the distance. Start out too

ast and youll likely struggle to nish, and drethe next run. Start each run at a pace that eelvery comortable with the idea that you want tnish the distance eeling strong.

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TRAINING GUIDE

tomorrow at 7 a.m. and you wake up and its 90degrees, nd a window o opportunity later in theday, or plan to make it up later in the week.

3MAKE TIME TO WARM UP ANDCOOL DOWN Warming up will makeeach run eel easier and help avoid pulledmuscles. A proper warmup begins with walkingor running very slowly to ease your body into acomortable running rhythm. Consider walkingbriskly or ve minutes (about a quarter-mile),then gradually ramp up to your running pace.

When you nish your run, resist the urge to stopsuddenly. Instead, walk or another ve minutesto cool down so that you can bring your heart ratedown more gradually.

4 DONT HESITATE TO WALKWalk is not a our-letter word. Pausingto walk during a run is not a orm ocheating, but an eective way to manage yourenergy and get the run done. It breaks a bigpiece o work into smaller pieces, making itmore doableand at times more eective.

5STAY SAFE ON THE ROADThe biggest threat youll ace as a runnon the road is the car. Try to nd fattrac-ree routes with wide shoulders; run onthe le side o the road, acing trac; obeytrac signs and signals.

6TAKE IT EASY ALONG THE WAYIts easy to overdo it on the days youeel good, or when youre running witha aster riend. But running arther or asterthan youre ready or can lead to injury andburnout. Stick to the plan, and resist the urgeto add on miles or intensity, even when you

eel strong enough to do so.

7 LET PAIN BE YOUR GUIDEInjuries can happen, especially duringperiods when youre ramping up mileaA little muscle soreness is normal, but i you a sharp, sudden pain that persists or worsenswhile youre on the road and aer you nish, ocauses you to alter your gait, it s best to stoprunning and rest. See a sports-medicine doctowho has experience working with runners.

8RUN RELAXEDAs long as youre running comortablyand injury-ree, theres no reason to wabout your orm. But minor modications canhelp you become more ecient. Run tall andupright, not with a orward lean. Look towardthe horizon, not at your eet. Keep your shouldrelaxed and away rom your ears, and avoidtightening the muscles in your arms. On uphillshorten your stride, and drive with your arms.

9RUN ON SOFT SURFACESVarying the terrain that you run on canhelp minimize the risk o injury. Mix in run on a track, trail, or a treadmill here and theand you could avoid a setback. I you head oroad, just be wary o technical trails with rocksand roots that can be tricky to navigate. The tr

and treadmill are predictable with no roots orcurbs to trip over. Both suraces are also morecushiony than asphalt.

10WRITE IT DOWNKeeping a training log can be aninvaluable tool or staying injury-By having a record o what youve run and howyou have elt beore, during, and aer all o yoworkouts, you can spot trends that lead toburnout or injury. Plus, seeing all the miles pileup can be very motivating and can help you kesight o all that you have accomplished!

1FIND THE RIGHT PACEIn training, proper pacing is everything.You can use a heart-rate monitor and domost o your runs at 65 to 75 percent o yourmaximum heart rate. Or, even more simply, listento your breathing. I you can comortably hold aconversation, then your pace is just right.

2BE CONSISTENTThis may be the most important trainingstrategy o them all. Without consistency,its impossible to progress, and youre at risk or

injury. But consistency doesnt mean locking intoa training schedule and doing exactly what it saysto do no matter what. Being fexible is important,too. For example, i youre planning to train

Preventive StepsA ew aches and pains are unavoidable on the way to the start.Heres how to keep them rom sidelining your racing plans

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TRAINING GUIDE

PROBLEM Im really in a rut!

SOLVEDRun at night with a lashlight or aheadlamp once a week. This can be a blast, espe-

cially with a training partner. Unlike with day-

time running, you really have to concentrate on

where youre going, which oen makes the time

pass aster.

PROBLEM Im having doubtsSOLVEDTake a minute or two to visualize suc-

cess beore each o your runs, or at any other time

or that matter. Try to be as specic and concrete

as possible in your visualization sessions. See

yoursel on the run. See yoursel smiling on

runbecause you eel good, strong, capable,

condent.

PROBLEM Im losing ocusSOLVEDI youve lost weight through runn

display an old, unfattering photo o yoursela prominent place, such as on your rerigera

Thatll get you out the door and moving ev

time.

PROBLEM I sometimes havetrouble getting out the doorSOLVEDTell yoursel youll only run or

minutes. Then go out and see what happens. R

down your street. Take that route youve b

meaning or weeks to try. Run to a riends ho

to say hi. Chances are youll end up being out

longer than 10 minutes, and youll return ee

happy that you did it.

PROBLEM My motivation fagswhen Im on a runSOLVEDRun with music. Its un and moti

ing, and can help you push through mome

when youd rather give in. And some experts

it can help boost your perormance. Go to r

nersworld.com/playlists to download your a

ite tunes. Or run with an audio book, and get

things done at once!

PROBLEM My runs eel like theytake oreverSOLVEDBreak it down. I youre bored, justyoure going to cover one more mile, then w

or a bit. Or hal a mile. Heck, just make it to t

building up ahead, then see how you eel! Po

being: One step at a time. Then two. Then th

PROBLEM My mind wanders tonegative thoughtsSOLVEDRepeat a mantra. This can create a ti

mental ocus, which helps you push throu

your troubles. Some suggestions:

My legs are strong; so am I.

Its 5-K or me.

Its down to me, no one else.Good, tough, strong.

No guts, no glory.

Hills ahead. No big deal.

PROBLEM Im wondering,Whats the point?SOLVEDIts important to remember the rew

Remind yoursel o the weight you have lost

will lose. See that steak and glass o wine wai

or you back home. Think about those last

steps beore you cross the 5-K nish line.

PROBLEM Im lonely

SOLVEDJoin a running club, either in personor online in the local orums at runnersworld.

com. Youre bound to meet people with similar

goals and experience who live near you, and link

up with someone to share the miles with.

PROBLEM Im in a rutSOLVEDI you normally run on roads, switch

to a bike path or trail. Go or a run through the

woods or near water. Find a new route at run-

nersworld.com/routender. A change o scenery

can be very inspiring.

Boost YourMotivationSometimes you need a little help getting out the door. Here aresome common obstacles and how to overcome them

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PASTA 44%

CEREAL 17%

BEER 16%

BAGELS 11%

RICE 9%

ENERGY BARS 3%

RULE #1HAVE A DRINK

Getting enough fuids is key, as being a little

dehydrated can aect your perormance. Try to

get 16 ounces o water about an hour beore your

run, and rehydrate aerward. And be sure to stay

hydrated throughout the day. Drink hal your

body weight in ounces. So i you weigh 150

pounds, drink 75 ounces o water per day. I you

weigh 100 pounds, have 50 ounces.

RULE #2EMPHASIZE CARBOHYDRATES

Carbs are a runners most important energy

source. Aim or a 50-25-25 eating plan, where

50 percent o your calories come rom carbohy-

drates, 25 percent rom protein, and 25 percent

rom at. With hal o your calories coming

rom carbohydrates, this will provide you

with plenty o readily available uel or your

runs. Proteins and ats will help you eel ull

longer and give you important nutri-ents you need.

RULE #3EAT REAL FOOD

When youre in training, its best

to eat a variety o healthul oods

throughout the day, including ruits,

vegetables, whole grains, low-at dairy

products such as milk and cheese, and

lean meats. Dont over-rely on so-

called perormance oods, such as

energy bars, gels, sports drinks, and

the like. These are all nethey have

their uses, especially beore, during,and ater runningbut you wont

need them while ramping up or a 5-K.

RULE #4KEEP IT SIMPLE

You need to be energized on the

run, but you dont want to be side-

lined with stomach issues. Dont try

any new oods beore a run or your

race. In the hours beore you run,

have carbs like bananas, low-iber

cereal, bagels, yogurt, or oatmeal. Stay

away rom too much protein, at, orber, which can cause stomach dis-

tress on the road.

TRAINING GUIDE

THEMAGNIFICENTSIXKeep these powerhouses onhand to boost your health andpower your running

1EGGSOne egg ullls about 10percent o your daily proteinneeds. Egg protein is acomplete protein, which means it containsall the crucial amino acids your hard-work-ing muscles need to promote recovery.

2SALMONBesides being an excellentsource o protein, salmon isone o the best sources oomega-3 ats. These ats help balance thebodys infammation response, which hasbeen linked to many chronic diseases.

3SWEET POTATOESSweet potatoes are agood source o vitamins A andC, potassium, iron, as well asthe trace minerals manganese and copper,which are crucial or healthy muscleunction.

4ORANGESEat enough oranges andyou may eel less achy aerhard workouts. Oranges supplymore than 100 percent o the Daily Valueor the antioxidant vitamin C, which hasbeen linked to alleviating muscle soreness.

5CANNED BLACKBEANSBlack beans and other legumesare low glycemic index (GI)oods, meaning the carb is releasedslowly into the body. Low GI oods can

help control blood-sugar levels and mayenhance perormance because o theirsteady release o energy.

6MIXED SALADGREENSTheyre loaded with phytonu-trients that may end o age-related diseases, like Alzheimers, heartdisease, and diabetes. These nutrients alsoact as antioxidants, warding o muscledamage brought on by tough workouts.

CARB FAVES AMONG RUNNERS

BASED ON 4,034 RESPONDENTS OF A RUNNERSWORLD.COM POLL

Fueling RulesWondering what to eat and drink, and how much? Here areour basic rules to ollow while training or your rst 5-K

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TRAINING GUIDE

Your Injury-PreventionPlan

BUILD UP GRADUALLY

Stick to the plan, and build your milesgradually over the course o the ve weeks. Thisensures that your bones, muscles, and ligamentshave time to adjust to the increased workloadwithout injury.

LISTEN TO YOUR BODYPay attention to warning signs such as

recurring pain or atigue that doesnt go awayeven with sleep. Its also important to payattention to whats working or you. I you eel en-ergized aer eating a particular prerun snack, orinstance, remember it and try it again.

WATCH YOUR STEPLook or rm, even running suraceslike

roads, tracks, and hard-packed dirt trails.Dont assume a driver sees you. In act,

assume that a driver cant see you.Run against trac so you can see any

sudden moves an advancing motorist maymake.

At a stop sign or light, wait or the driverto wave you throughthen acknowledge withyour own wave.

Always be prepared to jump onto thesidewalk or shoulder o the road.

GET SOME SLEEP

Sleep is critical or muscle repair andregeneration. Keep your bedroom dark, cool,and quiet. Also, consider blackout windowshades, and avoid using a TV, laptop, or smartphone 30 minutes beore bedtime.RESPOND TO PAIN

Its normal to eel some muscle sorenessaer a run, but i the pain persists or morethan a day, or persists or worsens while youare running, stop and see a doctor. Cross-trainin the meantime with cycling, swimming, orriding a stationary bike or elliptical at the gym.

To stay energized and healthyon the way to your rst 5-K,try these key strategies

WHAT A RELIEFAchy, sore, tender muscles?Five ways to ease the hurt

1ICE BATHSitting in a cold tub or 10 to 20minutes aer a hard run helps fush outwaste products and reduce swelling andtissue breakdown. You can also apply anice pack to individual sore spots.

2HEAT THERAPYWhen muscle temperature isincreased, blood fow increases, bringingnutrient-rich blood to the damaged muscleWait 24 hours aer a run to apply heat.

3ACTIVE RECOVERYTwenty to 30 minutes o low-impact

exercise increases blood fow, thus cross-training the day aer an intense workoutcan help you recover aster.

4MASSAGEResearchers in Australia ound thatsports massage may help reduce musclesoreness by as much as 30 percent.

5GENTLE STRETCHINGStretching loosens muscles whilelengthening them, which allows them torelax and get back ull range o motion.

ATHLETES FOOTThis is a ungal inection that

causes redness, itching, and painulscaling between the toes and on thesoles o the eet. Apply an over-the-counter ungicide such as Desenexor Tinactin two or three times aday or two to our weeks. I it stilldoesnt resolve, see a doctor.

BLACK TOENAILSBleeding under the nail

caused by the toes banging upagainst the ront o the shoe. Blacktoenails eventually all o on theirown without treatment. Makesure your shoes oer plenty otoe rooma hal-inch between thelongest toe and the top o the shoe.

BLISTERSBlisters are caused by riction

that occurs when shoes or socksrub against the skin. Anythingthat intensies rubbing can starta blister. Protect a blister with aheavy bandage or by covering it withmoleskin. Most blisters will dry upand heal on their own.

CHAFINGSkin-to-skin and skin-to-

clothing rubbing can cause a red,raw rash that can bleed and stingthe shower. Moisture and salt mait worse. Wear moisture-wicking,seamless, tagless gear. ApplyVaseline, sports lube, Band-Aidsor NipGuards prerun.

HOW TO PREVENT THE WAR WOUNDS OF RUNNING

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TRAINING GUIDE

SHOULD I WEAR THE RACE T-SHIRTTO THE RACE?

Unortunately, most race shirts are made o cot-ton and become heavy as they absorb sweat, so saveit or bragging rights aer you cross the nish line.

ANY OTHER CLOTHING OR GEAR TIPS?Just go with comortable, well-tting, technical

running clothes that youve been training in.

SHOULD I WARM UP BEFORETHE RACE?

A proper warmup will improve your perorance.Do a ve- to 10-minute very slow jog about 20

minutes beore the start.

WHERE SHOULD I LINE UP?Near the back o the crowd, where the atmo-

sphere is relaxed. Start on a side so you can moveover to take walk breaks i needed.

OKAY TO TALK TO OTHER RUNNERS?Absolutely. At the starting line, tell others that

this is your rst race. Most will respond with storieso their rst race and encourage you on yours.

SHOULD I RUN FAST AT THE START?No. Even i the olks around you take o

quicklywhich they probably willrestrainyoursel so you have energy to nish.

WHAT ABOUT FARTHER INTO THERACE?

Do the rst two miles at the speed o your loruns; i you use a run/walk method, use that in trace. Resist the temptation to run hard as soon the starting gun goes o. Starting slow will helpyou nish strong, which increases the chance thyoull race again.

WHAT IF IT RAINS?The race will still go on. Wear a cap with a lid

keep the rain out o your ace, and a garbage bawith holes cut or your head and arms that you discard beore the gun goes o.

ADVICE FOR THE END OF THE RACE?Once the nish line is in sight, nish with spi

Then pat yoursel on the back. I theres a postrparty, go ahead and partake. And stick around the awards ceremony. Maybe youll win someth

HOW MUCH SHOULD I RUN THE WEEKBEFORE THE RACE?

Do two or three easy runs o 20 to 30 minutes.Take one or two days o beore race day.

SHOULD I EAT A BIG BOWL OF PASTATHE NIGHT BEFORE?

No, loading up on carbs or anything else isntnecessary and can lead to unloading during therace. Eat regular portions o a healthy dinner.

TheBig DayWhat to do in the days andhours beore your 5-K toensure a successul race

With contributions by Adam Bean, Jen Van Allen, Amby Buroot, Sarah Lorge Butler, Jef Galloway, Karen Asp, Selene Yeager, Kristin Wole Beiler, Jenny Everett